How to Tell the Difference Between Normal Discomfort and Something You Shouldn’t Ignore
Probably Normal
General soreness after training that goes away within a day or 2
Mild muscular tightness
Temporary stiffness that improves when warm
Red Flags 🚩
Pinching in guard
Pain during inversion
Clicking with pain
Loss of rotation
Compensation into low back
SIMPLE SELF-Assessments
90/90 Rotation Test
Do you feel pain or pinching when one leg is back versus the other?
Can you rotate side to side without pain? Or do you feel stuck?
Do you feel numbness or tingling radiating down the leg?
Deep Squat Hold
Can you get into the deep squat position?
Do you feel like one side is off compared to the other?
Do you feel unstable or weak when getting in & out of the position?
Hip Airplane / Single Leg Balance
Can you stand with stability for 20 seconds?
Do you feel pain when moving in & out of the position?
Does one side feel different than the other?
You May Benefit From PT If…
If you had a hard time with these exercises
If you had any of the red flags from earlier
If this sounds like you, we’re here to help. Schedule a FREE 20-Min Discovery Call to chat & see if we are a good fit!